Burn Big Calories With This 30-Minute Treadmill Workout

The treadmill is the best workout hardware used by people who want to burn fats and calories and workout by walking and running. All things considered, it is straightforward and simple to use. However, while it’s uncommon to build up a regular workout routine using the treadmill. You can switch things up by doing other cardio exercises as well as walk, jog or run on the treadmill.

The next time you use the treadmill, instead of running at an exhausting pace for a long period of time, take a stab at setting it to a slope to truly feel the burn.

Get a sweat towel, a container of water and get started with this calorie-burning exercise, ideal for both joggers and runners. Note: Take things at your own particular pace and change in accordance with suit your wellness level. The accompanying tips, for example, grades and spans are general recommendations.

30-minute treadmill workout for joggers and runners

1. Warm-up: 4 minutes

Activity

Pace

Incline

Duration

Walk

3 mph

1%

1 minute

Jog

5 mph

1%

3 minute

2. Speed Interval: 1–7 minutes

Activity

Pace

Incline

Duration

Run

6 mph

1%

1 minute

Sprint

8.5 mph

1%

30 seconds

Run

6 mph

1%

1 minute

Sprint

8.5 mph

1%

30 seconds

Run

6 mph

1%

1 minute

Sprint

8.5 mph

1%

30 seconds

Run

6 mph

1%

1 minute

Sprint

8.5 mph

1%

30 seconds

Walk

3 mph

1%

1 minute

3. Strength Interval: 2–7 minutes

Activity

Pace

Incline

Duration

Jog

5 mph

1%

1 minute

Run

6 mph

1%

30 seconds

Run

6 mph

3%

30 seconds

Run

6 mph

5%

30 seconds

Run

6 mph

7%

30 seconds

Run

6 mph

9%

30 seconds

Run

6 mph

7%

30 seconds

Run

6 mph

5%

30 seconds

Run

6 mph

3%

30 seconds

Run

6 mph

1%

30 seconds

Run

6 mph

9%

30 seconds

Walk

3 mph

1%

1 minute

4. Endurance and Speed Interval – 8 minutes

Activity

Pace

Incline

Duration

Jog

5 mph

1%

1 minute

Run

7.5 mph

1%

3 minute

Jog

5 mph

1%

1 minute

Sprint

9 mph

1%

30 seconds

Jog

5 mph

1%

1 minute

Sprint

9 mph

1%

30 seconds

Jog

5 mph

1%

30 seconds

Sprint

9 mph

1%

30 seconds

5. Cooldown: 4 minutes

Activity

Pace

Incline

Duration

Jog

5 mph

1%

2 minute

Walk

3 mph

1%

2 minute

In only 30 minutes, this line-up of speed and endurance will leave you feeling absolutely spent and exhausted. When you get off the treadmill securely, spend a couple of minutes resting your legs, drink some water and make sure to document your treadmill session.

Follow these tips while running on the treadmill:

Keep your mid-section up and eyes forward. Try not to look down at your feet.